Foundation
Aerobic Foundation
Build the base required to sustain training volume, improve recovery and support longer periods of quality work.
AerobicBaseRecovery
THE CONDITIONING SYSTEM
Train Your Capacity.
A progressive framework for developing aerobic fitness, repeat-effort ability, recovery between efforts and conditioning that transfers to sport.
Intervals
Interval Conditioning
Use structured work-to-rest intervals to develop the ability to produce repeated efforts without unnecessary fatigue.
IntervalsWork:RestFitness
Repeat Effort
Repeat-Effort Conditioning
Develop the capacity to repeat running, movement or sport-specific efforts while maintaining quality and speed.
Repeat SprintRecoverySport
Work Capacity
Work Capacity
Progress total work through carefully controlled density, duration and intensity while maintaining technical quality.
CapacityDensityVolume
Recovery
Recovery Between Efforts
Improve how quickly the athlete can regain readiness between repeated bouts of demanding activity.
RecoveryReadinessIntervals
Sport Transfer
Sport-Specific Conditioning
Progress conditioning toward the movement patterns, work periods and recovery demands of the athlete's sport.
SportSpecificPerformance
HOW TO TRAIN
Conditioning Progression.
Build capacity first, then increase the quality and specificity of repeated work.
Four-Stage Development
01
Build the Base
Establish sustainable aerobic work and movement tolerance before adding demanding intervals.
02
Introduce Intervals
Progress controlled work-to-rest formats while monitoring technique, pace and recovery.
03
Repeat Quality
Increase repeated efforts while preserving the quality required for sport performance.
04
Transfer to Sport
Match conditioning demands to the athlete's sport, position, competition format and schedule.
Key Training Variables
- Intensity: Control the speed or effort level of each conditioning bout.
- Duration: Adjust how long each work period lasts.
- Recovery: Manipulate rest duration and recovery mode.
- Density: Progress the amount of work completed within a fixed period.
- Volume: Increase total work progressively rather than adding everything at once.
- Specificity: Move from general conditioning toward sport-relevant movement and work demands.
TRAINING → TESTING CONNECTION
Measure. Train. Retest.
Conditioning should respond to measurable performance. Use testing to establish a baseline, prescribe the appropriate training emphasis and retest after a planned development period.
EXAMPLE TRAINING WEEK
Structure With Purpose.
An example framework — adjust volume and intensity to athlete level, sport calendar and recovery status.
Day 1
Aerobic Base
Low-to-moderate continuous conditioning with controlled breathing and consistent movement quality.
Low / Moderate
Day 2
Strength / Recovery
Pair conditioning development with strength work or recovery-focused activity depending on the athlete.
Moderate
Day 3
Intervals
Structured work-to-rest intervals with clear quality targets and sufficient recovery.
Moderate / High
Day 4
Recovery
Low-intensity movement, mobility and recovery to prepare for the next quality session.
Low
Day 5
Repeat Effort
Repeated running or movement bouts designed around the athlete's sport and performance demands.
High
Day 6
Sport Transfer
Conditioning integrated into sport-specific movement, technical work or controlled game scenarios.
Moderate / High
THE EVOLVE PERFORMANCE PATHWAY
Measure. Understand. Condition.
EVOLVE connects performance measurement with purposeful development. Conditioning progress can eventually connect with testing results, athlete profiles, training history and long-term performance tracking.